If you’re like most survivors of narcissistic abuse, you might still be struggling to feel good about yourself. You might also not be very self-accepting, and most of us don’t end up actually feeling like we have any self-love to speak of – not to mention self-confidence. For that reason, I wrote this self-acceptance and self-love inducing guided meditation for you.
I worked with a professional voice artist to create a simple, relaxing, and motivational meditation for self-acceptance that leads to unconditional self-love. You can listen in the morning to get you going or play it while you go to sleep at night. I suggest you use it for at least 30 days for maximum effect.
If you’re a survivor of narcissistic abuse, you may not realize how important it can be to be able to calm down and clear your head in the heat of the moment. During your toxic relationship, chances are you spent most of your time fending off the narcissist’s emotional abuse. You may not have even had time to deal with your own issues. But the effects of narcissistic abuse are serious and can lead to a variety of trauma-related physical and mental health issues. That’s why intentional healing is so important – and exactly why not taking care of yourself can really negatively impact your health if you’re not careful.
On the plus side, meditation is one really easy way you can help yourself heal faster – and it has a ton of benefits that specifically help survivors of narcissistic abuse. Guided meditation is also helpful for survivors of narcissistic abuse who struggle to concentrate, and it only gets better over time, as you learn new and more developed techniques to make your mind and body go deeper into the meditative state.
And, since I know how tough it can be to find time to meditate during the day, I’ve created a guided sleep meditation just for you. That’s right – you can use it to heal while you sleep!
Heal While You Sleep with This Guided Sleep Meditation for Narcissistic Abuse Survivors
This 4-hour guided meditation was designed specifically for victims and survivors of narcissistic abuse. It will help you to embrace your freedom from toxic, negative, dysfunctional relationships with narcissists. You’ll experience relaxation meditation that will help in healing abandonment, healing after a breakup, and healing after a toxic relationship. And, it will help in empowering you to become your higher self as you discover and embrace your true nature. It can also help in healing codependency.
Are you ready to start overcoming the painful effects of narcissistic abuse in a toxic relationship? Listen to this guided meditation every night at bedtime for 30 days or as long as you need to do so. You may use it alone or in conjunction with other guided sleep meditations in a playlist on the device of your choice.
You may use it alone or in conjunction with other sleep meditations in a playlist on the device of your choice.
This guided meditation will first help you relax and fall asleep. You’ll experience a soothing, simple but highly effective talk down over calming, rest-inducing music. This section was designed specifically for you as a survivor of trauma and narcissistic abuse to help you relax and release the day’s stress as you begin to fall asleep.
Then, while you sleep peacefully, the healing magic begins to work on your subconscious with softly spoken and subliminal affirmations. This is combined with soft, healing restorative music created to help you maintain a sense of calm and to engage your subconscious during sleep or states of deep relaxation.
Sleep Meditation and Subliminal Healing for Narcissistic Relationship Survivors by Angie Atkinson – A 4-hour guided meditation to help you heal while you sleep after a narcissistic relationship. Features subliminal affirmations and guided meditation for overcoming toxic relationships and learning to love yourself again after narcissistic relationships.
What Are the Benefits of Guided Meditation in Narcissistic Abuse Recovery?
The benefits of guided meditation have been known to humans ever since it was first practiced several millennia ago. This ancient practice offers both mental and physical benefits that can be especially helpful for the kind of damage caused by narcissistic abuse in a toxic relationship.
Guided meditation can be used in narcissistic abuse recovery to not only help you to relax from a busy day but also to tune into your own body and mind. It helps in finding comfort, safety, and bliss when you use it on a regular basis.
Guided meditation can help you focus your thoughts and block out any distractions in order to experience the pleasure of silence and stillness.
Sleep Better With Guided Sleep Meditation for Survivors of Narcissistic Abuse
Going to sleep can be difficult during narcissistic abuse recovery as you’re prone to racing thoughts that keep you awake all night. Using guided sleep meditations can also help you to keep your thoughts in check while you’re going to sleep. Guided meditation helps you by gently guiding you through the stages of meditation, allowing you to relax and fall asleep peacefully and quickly. And, since meditation helps calm the mind and relax you, it can tremendously and positively affect your healing after narcissistic abuse. Plus, you’ll automatically feel better when you sleep better – it’s a proven fact.
Mental and Physical Benefits of Sleep Meditation for Survivors of Narcissistic Abuse
The benefits of properly guided meditation can span from relieving migraine headaches to relaxing cramped muscles to a simple moment of pleasure, satisfaction, and quiet. For survivors of narcissistic abuse, struggling with feeling overstimulated and over-stressed are common. The abuse you suffered over the course of the years in your toxic relationship would have caused you to become trauma bonded with your abuser.
You might feel stressed and hopeless about your current home or work situation, or you might still be dealing with the narcissist in your life in some capacity. A lot of survivors think that a vacation or a break from their daily lives is the way to relieve this stress. but unfortunately, these kinds of retreats only help temporarily. Once you get back to the “daily grind” of it all, you’ll often find that you’re right back where you started.
On the plus side, using guided meditation can help you learn how to manage your daily life and your recovery with ease, patience, and a clear mind.
By using guided meditation to connect your mind, body, and soul in a calm and peaceful manner, not only will you find yourself feeling more capable and centered when you’re dealing with the daily tensions of your workplace or home environment, but by embracing the foundations of guided meditation, the situations that can usually seem impossible to stay calm through (with the narcissist and during healing from narcissistic abuse) can feel much easier and less overwhelming to think through and figure out.
This will sound totally obvious, but the best way to combat anxiety is to calm down. Of course, it’s also pretty clear for most narcissistic abuse survivors that this is far easier said than done.
But good news: over the next month, I’m sharing all of my best tips and ideas to help you start to do that.
We discussed breathing exercises recently, but the problem with breathing exercises is that when you’re already very anxious, it can be hard to make yourself calm down enough to try them, or to find both the willpower and concentration to make it happen.
This is when a calm down ritual will come in handy.
Your ritual can be as short or involved as you need it to be. It could simply be a short mantra that you repeat in your head while doing some breathing exercises until you’ve calmed down. Or it could be as involved as getting home, lighting a candle with a calming scent, fixing a cup of herbal tea, and listening to soft music while you sip it sitting in your favorite chair, covered by a weighted blanket. It all depends on what will work for you and what you can fit into your life.
While this works well for some of us at least some of the time, it isn’t always enough. Sometimes you need something more involved and to be in a space where you feel safe (like your home), to truly calm down and get rid of the anxiety. In those cases, do your best to make it through the day, by thinking about the fact that you can get started with your ritual the minute you walk in the door.
Now it’s your turn.
Think about some of the things you do already that help you calm down and reduce anxiety.
Add a few other things to the list that you’ve been meaning to try, like using essential oils, a hot bath in Epsom salt, or a new meditation technique or yoga pose for example.
Make a short list and then see if you can come up with two different types of rituals.
One should be short and mobile, the other a little more involved but helpful when you feel particularly anxious or stressed.
Try them out, and if they work well for you, practice them regularly, so they become an actual ritual and your default solution when you’re feeling stressed.
If something doesn’t work, or doesn’t quite feel right, keep changing and tweaking until it does. Remember, this is your ritual and the only person it has to work for is you.
Here are some tips for using simple NLP (neuro-linguistic programming) techniques to help you get and stay calm in the moment.
If you’re a survivor of narcissistic abuse, you may not realize how important it can be to be able to calm down and clear your head in the heat of the moment. During your toxic relationship, chances are you spent most of your time fending off the narcissist’s emotional abuse. You may not have even had time to deal with your own issues. But anxiety is no joking matter – and it can really negatively impact your health if you’re not careful.
That’s why today I want to share an often-underrated tool to help you calm down and get back to thinking clearly when you’re feeling particularly anxious: simple meditation.
Yes, I’m serious!
See, meditation can instantly calm down your overexcited nervous system and have you feeling more centered and ready to face whatever life throws at you. Even better? As helpful as it is in reducing anxiety on demand, it’s even more powerful when it comes to prevention.
Understanding the Effects of Anxiety on Your Brain
There are two components of anxiety that relate to the brain.
The first is those random thoughts and worries that keep running through your head, and making you feel anxious.
The second part is that as a trauma survivor dealing with stress and anxiety, you are using the amygdala, the part of your brain that’s associated with regulating emotions pretty often. In fact, it’s this area of the brain that lights up more on scans with people struggling with anxiety.
Why does this matter?
Since you are essentially rewiring your brain to increase activity in this area, you may think yourself into worse and worse anxiety. And, if you believe in the law of attraction, you may be unintentionally drawing that negative energy toward you in the process. But good news: meditation can help with both.
But remember: this isn’t the only thing we need to learn about anxiety, and it’s not the only component. And while meditation will greatly benefit you, it isn’t a cure-all.
That being said, meditation is simple to do and something that can be done by anyone. I encourage you to give it a try. If you find yourself struggling, it may be helpful to find a meditation teacher who can guide you through your first few sessions. This will help you calm your mind enough so you can continue to practice this ancient technique on your own going forward.
For many of us, listening to a good guided meditation, and simply practicing it daily is enough to see results. Here’s are a couple of examples:
There are many different ways to start meditating. The easiest one to get started with is a short guided meditation. You can find online recordings, CDs, and even smartphone apps that will get you started.
Basic Recorded Meditation Tips
Sit or lay comfortably, listen to the recording and follow the instructions.
Don’t worry if your thoughts start to drift. Gently bring yourself back to the meditation. It’s surprisingly hard to focus on nothing but the meditation.
Start with short sessions of 10 minutes or less. Once you get comfortable, you can extend your meditations as needed.
The key to getting better at meditating and reaping the benefits of calming down those random thoughts and worries, as well as rewiring your brain to be less anxious in general, is daily practice.
Get started, and then make it part of your daily routine.
6 minutes of self-care ! I hope you enjoy this short meditation.
Thank you to Paul Weinfield for talking to me today and for his guided mindfuness meditation. Paul’s book, “The Magpie Art: Gathering the Brightness of Every Day” can be found at Amazon or many other retail locations online, or check your local bookstore. It is a really wonderful book with so much insight and beauty, I highly recommend it.
Thank you to Hillary Younger for the amazing image used during the meditation. Check out her work if you have not already!!
For information about Lise Colucci and how to schedule and appointment for coaching, group coaching you can find her here.
What is mindfulness and how can it help you as a survivor of abuse? There is a short 5 minute meditation at the end so stay tuned ! Thank you to Paul Weinfield for talking to me today and for his guided mindfuness meditation. Paul’s book, “The Magpie Art: Gathering the Brightness of Every Day” can be found at Amazon or many other retail locations online, or check your local bookstore. It is a really wonderful book with so much insight and beauty, I highly recommend it.
Thank you to Hillary Younger for the amazing image used during the meditation. Check out her work if you have not already!!